[ARCHIVED THREAD] - Yourself as a prep (Page 1 of 2)
Posted: 8/29/2012 8:48:04 PM EDT
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Here are some thing I've done to improve myself as a prep
- One year of 3 days a week of Krav Maga (I love it, very real world realistic training) -4 day handgun course (At Frontsight, I'm a big fan) -4 day tactical shotgun course (again at frontsight) -Custom all laser Lasik eye surgery (I have better than 20/20 vision now) -Forced my dr to check my testosterone level (I was right, it was very low, I now give myself shots) -I lift weights 3 days a week (I can now produce muscles now that my T levels are good) eta -Ham radio license (technician) -Concealed carry license (Yes CA does issue these) -CPR and first aid 2 year certicication the point of this posts isn't to brag but to encourage everyone to invest in yourself |
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Here are some thing I've done to improve myself as a prep - One year of 3 days a week of Krav Maga (I love it, very real world realistic training) -4 day handgun course (At Frontsight, I'm a big fan) -4 day tactical shotgun course (again at frontsight) -Custom all laser Lasik eye surgery (I have better than 20/20 vision now) -Forced my dr to check my testosterone level (I was right, it was very low, I now give myself shots) -I lift weights 3 days a week (I can now produce muscles now that my T levels are good) the point of this posts isn't to brag but to encourage everyone to invest in yourself Yup, no sense in having gear that I am to weak to use or boots I'm to tired to run in. If your injured or old, just do what you can (walk, low impact cardio) when you can. Besides making you more confident being in shape will make your thinking clearer and relive stress. |
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6 years ago, I awoke after a surgery and my left arm, leg, foot, refused to respond to my attempts to move them..
Leg, arm, foot, no feeling, no responce,,scary shit!!! was told it may not return..and needed to face that reality..and got a script for a "power chair" I said bullshit.. got into PT,and witn in 2 weeks got my arm working again with some limitations, I still have nerve damage but full functionality. .,did some of the exercises to strengthen up my leg a bit and got some crutches and started walking..and walking, and walking and I began to get feelings and responces in my leg and foot 4 years ago I got rid of the crutches and I was down to a cane, last 6mo, cane used only and usualy only early mornings and late in the day when I get tired. ., I have limited feeling, but FEELING and some occasional balance issues..but I am UP and Moving!!! I contiuned to walk until I got to 3 mi a day, 7 days a week recently I have added stationary cycling and dealing with COPD it's a bitch, but,,I am up to a steady 12 min at 14mph and working on more.( I am 60 dammit) I am not back to where I was 6 years ago,,and certainly 10 years ago when the first damning surgery was done..but I refuse to quit, refuse to get into wheel chairs or be a burden on my kids or society.. should the SHTF as I suspect in the next 2 years, I have a grandchild to protect and intend to do so with my last breath. get fit, get as healthy and fit as you can, and yes Fat guys can be fit and fat..do the best you can, develop the skills your capable of, make yourself a better person with honor, valor and respect for all CHEF.. |
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DouglasMorris, you inspire me. I am 58, newly retired, and now able to spend the time to get
into better shape. I work out on the weight bench, walk and bike for cardio, and am taking up tennis. I cut sugar and fat, and watch blood pressure and colesteral. Now I can shoot more, be more systematic at it, reload more ammo, and can be more aware of what is going on around me. And, I will not be unarmed at any time, because of corporate regs. That means a lot now. DM, if you can keep at it, surely someone as lucky as me can,too. uh, gotta go work out now. ol dangerous scruff |
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To the OP
First of all congrats on making the decision to get fit. One thing you might want to think about is looking into some natural testosterone boosters. If your supply is no longer available (extended civil unrest, or just bad economy) your body will drop muscle really fast when your testosterone levels drop. In particular if you have been supplementing, your body will be used to not needing to make much which can cause you to drop to lower levels than you were at before your started the supplementation. Just a thought. |
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DouglasMorris, you inspire me. I am 58, newly retired, and now able to spend the time to get into better shape. I work out on the weight bench, walk and bike for cardio, and am taking up tennis. I cut sugar and fat, and watch blood pressure and colesteral. Now I can shoot more, be more systematic at it, reload more ammo, and can be more aware of what is going on around me. And, I will not be unarmed at any time, because of corporate regs. That means a lot now. DM, if you can keep at it, surely someone as lucky as me can,too. uh, gotta go work out now. ol dangerous scruff thank you and keep it up, there are things that get us down, as older men, I feel it;s our responsibliity to be able to care for ourselves as long as humanly possible, fight until the battle is over and we know the women and children are safe to begin again. remember, the most dangerous dog us usually the oldest and scruffist one in the yard, he's tired, cranky and has nothing left to live for but being left the hell alone  
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So true!
I've always been a weight lifter... but my girl has gotten me to start running now. Good lord! Running makes a hell of a difference. Sure.... I only run 3 miles... but thats not bad for being a 250lb guy who's only been running for 3-weeks. Even did two 5ks on the last two weekends. Not to mention... the mid section has already started to thin out and I feel soooo much better! Greatest investment you can do it taking care of yourself. At least I know Ill be able to outrun most everyone in my neighborhood... |
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Well said. A topic like this will only get 1 to 2 pages at most, while a "what type rifle for SHTF" thread will go 6 pages. I think it boils down to the fact that a lot of people are just lazy. Improving your self is hard work, so instead people just want to buy "stuff" instead. (climes down off my soap box) Things I have done/doing -I have started working out 3 times a week (weight lifting and some cardo) -Still shooting IDPA once a week, and dry firing at least once a week. -Doing a lot more hunting / camping this year (which also equates to carrying a pack while hiking) Things I would like to do -Take some first aid classes. -Run more -Work on some mid to long range rifle shooting. -Build more of a network of people in my area. |
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I have lost about 25lbs over the summer.... down to 190 from 215... Goal is to stay around 175 even after a big meal so I still have some more to go. I work a desk job so its hard. This summer I started walking 3 miles every day. I also do a lot of yard work including all my own firewood... from tree to stove.
I try to keep my calorie count at about 1500 including beverages. It sucks but I need to make it my lifestyle with this desk carrier or I will end up 300lbs. Once I am under 180lbs I will start to slowly increase my calorie count to 1800~2000 depending on how active I am as I feel it will be best to go slow down to 175 from 180 so i don't go right back... I am finally getting into shape where I am not out of breath while just running a chainsaw or going for a fast walk... It feels good to be in shape, almost as good as it feels to eat what I want...
My goal is to hold strong @ 175lbs by the new year... (and not put it all back on!) Also- good job to every one else who is working "at it." |
| Yup, good advice. I started about 3 weeks ago to get in better shape and have a healthier diet. I've lost 22 pounds (goal is 40 more, started at 311 and I am down to 289) and walk a crap load a day at work and in the evenings with my dog. Feeling better every day. |
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Ive been eating a lot healthier lately to try and get into shape. I am actually going the opposite direction and trying to gain weight. I am up almost 30 pounds. I was always a skinny bastard with super low body fat and 150 pounds. I work out 5 days a week now and have put on a lot of muscle and have gained a lot of strength. Here pretty soon I will start running to gain better endurance. I watch what I eat and eat a lot less junk and rarely if ever have a soda. Keep it up guys |
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I've been getting in shape as well. I lift two to three times a week, run at least twice (I'm at 1.5 mile now), and ruck at least once a week. I also try to make it to the shooting range twice a month, and dry fire whenever I have down time. I've lost about 50 lbs since january, mainly because I cut out all sodas, processed sugar, and cut back on carbs almost entirely (except fruit). I look and feel much better, and get laid more too.
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I think that being in shape, having a sound body and mind, including knowledge, training and experience is the single best prep you can have. This thread makes me realize I need to work even harder in the gym AND the kitchen to get into top physical condition. On top of that I need to get some firearm training as well as wilderness survival training. |
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I have avoided this thread because I've already mentioned how I've trimmed up several times in here, and did not want to come off as a braggard, but I did lose the weight and it is feeling so good. Sunday, we went on a hike. Now, this is a guy who hasnt climbed a mountain years. It was brutal, but I did it. I am so confident that 6 months ago, I'd never have gotten up, let alone gotten back down. They'd have to haul me down the mountain on a stretcher.
Funny thing about rucking up a mountain - you are almost in a complete workout. I've never danced like some fairy in a front a television, but I can imagine that climbing a mountain is so much more rewarding. Its a complete body workout, surely. Its now the second day back, and I still feel like I've been monkey-stomped. I'm going for another 30 lbs. The last 30 was easy-peasy. I started out with The 17-Day Diet, which mutated into The Paleo Diet, which mutated again into The Kibby Diet. All I did was to cut out all the bad stuff that was turning me into - and keeping me - a fat fuck. Sugars, starchy vegetables, trans-fats, and fatty meats, processed meats, and wheat/grain products of any kind, were avoided, and fresh veggies, turkey, fish, and chicken embraced. I've grown to actually like eating this way, but I do not deprive myself of a good steak, or a finely-crafted beer. I eat whatever I want once a week, and it works. |
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I have avoided this thread because I've already mentioned how I've trimmed up several times in here, and did not want to come off as a braggard, but I did lose the weight and it is feeling so good. Sunday, we went on a hike. Now, this is a guy who hasnt climbed a mountain years. It was brutal, but I did it. I am so confident that 6 months ago, I'd never have gotten up, let alone gotten back down. They'd have to haul me down the mountain on a stretcher. Funny thing about rucking up a mountain - you are almost in a complete workout. I've never danced like some fairy in a front a television, but I can imagine that climbing a mountain is so much more rewarding. Its a complete body workout, surely. Its now the second day back, and I still feel like I've been monkey-stomped. I'm going for another 30 lbs. The last 30 was easy-peasy. I started out with The 17-Day Diet, which mutated into The Paleo Diet, which mutated again into The Kibby Diet. All I did was to cut out all the bad stuff that was turning me into - and keeping me - a fat fuck. Sugars, starchy vegetables, trans-fats, and fatty meats, processed meats, and wheat/grain products of any kind, were avoided, and fresh veggies, turkey, fish, and chicken embraced. I've grown to actually like eating this way, but I do not deprive myself of a good steak, or a finely-crafted beer. I eat whatever I want once a week, and it works. Not bragging. Great work! 
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I have avoided this thread because I've already mentioned how I've trimmed up several times in here, and did not want to come off as a braggard, but I did lose the weight and it is feeling so good. Sunday, we went on a hike. Now, this is a guy who hasnt climbed a mountain years. It was brutal, but I did it. I am so confident that 6 months ago, I'd never have gotten up, let alone gotten back down. They'd have to haul me down the mountain on a stretcher. Funny thing about rucking up a mountain - you are almost in a complete workout. I've never danced like some fairy in a front a television, but I can imagine that climbing a mountain is so much more rewarding. Its a complete body workout, surely. Its now the second day back, and I still feel like I've been monkey-stomped. I'm going for another 30 lbs. The last 30 was easy-peasy. I started out with The 17-Day Diet, which mutated into The Paleo Diet, which mutated again into The Kibby Diet. All I did was to cut out all the bad stuff that was turning me into - and keeping me - a fat fuck. Sugars, starchy vegetables, trans-fats, and fatty meats, processed meats, and wheat/grain products of any kind, were avoided, and fresh veggies, turkey, fish, and chicken embraced. I've grown to actually like eating this way, but I do not deprive myself of a good steak, or a finely-crafted beer. I eat whatever I want once a week, and it works. Not bragging. Great work!
Not only that, but people here need to realize it CAN be done at any age. I'm 46, and weighed over 300 lbs every year of my adult life until 2011. I'm down to 215ish. The exercise regimen and loss of weight has decreased my blood pressure to pretty good levels, and my blood lipid profile continues to improve. I'm working on improving flexibility. I am optimistic I'll keep it off. It's never too late to start a physical fitness program. It pays divendends in good times AND bad times. |
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8 months ago I got real honest with myself, I am 6' 2" and I weighed right at 300 pounds.
I didn't move much and I ate whatever I felt like. So I decided I was going to get back to my highschool fighting weight. I started eating less, working out 2 or 3 times per week and generally moving more. As of July 1 I am holding in at 250lbs which is what I weighed all through highschool and I just completed my first Triathlon (sprint distance) in 1hr 38min. Its a good thing, and I did it without any fad diets or supplements. |
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To the OP First of all congrats on making the decision to get fit. One thing you might want to think about is looking into some natural testosterone boosters. If your supply is no longer available (extended civil unrest, or just bad economy) your body will drop muscle really fast when your testosterone levels drop. In particular if you have been supplementing, your body will be used to not needing to make much which can cause you to drop to lower levels than you were at before your started the supplementation. Just a thought. My levels are very low without the shots (121) that natural boosters don't have a chance (according to what I've read). Good news is the endo. I'm seeing now lets me give myself the shots so I have a bottle that should last 3 months. My GP would make me come in to get the shots. I get very cranky when my t levels get low so about 3 months after a SHTF people better watch out as I'll be one pissed off sob lol |
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I have avoided this thread because I've already mentioned how I've trimmed up several times in here, and did not want to come off as a braggard, but I did lose the weight and it is feeling so good. Sunday, we went on a hike. Now, this is a guy who hasnt climbed a mountain years. It was brutal, but I did it. I am so confident that 6 months ago, I'd never have gotten up, let alone gotten back down. They'd have to haul me down the mountain on a stretcher. Funny thing about rucking up a mountain - you are almost in a complete workout. I've never danced like some fairy in a front a television, but I can imagine that climbing a mountain is so much more rewarding. Its a complete body workout, surely. Its now the second day back, and I still feel like I've been monkey-stomped. I'm going for another 30 lbs. The last 30 was easy-peasy. I started out with The 17-Day Diet, which mutated into The Paleo Diet, which mutated again into The Kibby Diet. All I did was to cut out all the bad stuff that was turning me into - and keeping me - a fat fuck. Sugars, starchy vegetables, trans-fats, and fatty meats, processed meats, and wheat/grain products of any kind, were avoided, and fresh veggies, turkey, fish, and chicken embraced. I've grown to actually like eating this way, but I do not deprive myself of a good steak, or a finely-crafted beer. I eat whatever I want once a week, and it works. Not bragging. Great work!
Not only that, but people here need to realize it CAN be done at any age. I'm 46, and weighed over 300 lbs every year of my adult life until 2011. I'm down to 215ish. The exercise regimen and loss of weight has decreased my blood pressure to pretty good levels, and my blood lipid profile continues to improve. I'm working on improving flexibility. I am optimistic I'll keep it off. It's never too late to start a physical fitness program. It pays divendends in good times AND bad times. Aye. I'm 54 and it was tough starting, but gets better as it goes along. |
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I am looking into Lasik for when I get back. I'm tired of losing contacts, or something in my contact, or breaking glasses.
I'm thinking about gaining a ton of weight so I'm not so tender for SHTF and less likely to be eaten. I have some good backstraps on me. Okay, kidding on that whole thing. 
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OP, how much did your Lasik cost? $5000. If I had to do it over again I wouls have funded a medical savings accout (msa) so I could have paid for it using pre tax dollars. It was painless, easy, and the actual procedure took less than 10 minutes. Okay, that gives me a ball park idea. How bad were your eyes to begin with? |
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OP, how much did your Lasik cost? $5000. If I had to do it over again I wouls have funded a medical savings accout (msa) so I could have paid for it using pre tax dollars. It was painless, easy, and the actual procedure took less than 10 minutes. Okay, that gives me a ball park idea. How bad were your eyes to begin with? They were bad enough were I could not legally drive without glasses. I want to say 20/300, but I could be way off as I had them fixed about 5 years ago. |
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint)
bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly |
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly If you're an ectomorph then you can disregard almost all the weight lifiting numbers given, IMO. I lifted weights 4 times a week for a year and did everything I could to build muscle and I was able to barley bench my weight, almost deadlift 1.5 times my bodyweight and maybe 1.25 times my weight for squats. I have no doubt it would take me over 3 years to acheive the numbers listed here, and that would be with under 10% body fat. A 200 pound man deadlifting 500 pounds is a BEAST in almost everyone's book. |
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I've lost 42 pounds since January. About 8 more pounds and I'll be what I weighed in high school.
Plan is to start doing cardio and get back into weight lifting. Also plan to start taking some rifle and handgun courses. Plenty to do, just not enough time or money. Working on both of those as well - it's hard to create time. lol |
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly Seems a little extreme. Can you do all of these things? |
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everything except the run.... I hate running and am lazy so I do it typically in between 43 and 35 minutes.
I have to do it for my job though. In addition to the PT test we take monthly my Company has whats called the Maniac Fitness test and all of those are physical tests are on their. Through a lot of research though those goals arent all that hard to attain. If people consistantly eat right, excerise correctly and take the time to research and do things right within a couple years of hard work most of those can be attained by the average individual. people just tend to sell themselves short |
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Strength has more to do with the Central Nervous system than it does muscle mass. Their are plenty of powerlifters who weight 160 to 175 pounds that put up big numbers and continue to gain strength while keeping their bodyweight the same
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly If you're an ectomorph then you can disregard almost all the weight lifiting numbers given, IMO. I lifted weights 4 times a week for a year and did everything I could to build muscle and I was able to barley bench my weight, almost deadlift 1.5 times my bodyweight and maybe 1.25 times my weight for squats. I have no doubt it would take me over 3 years to acheive the numbers listed here, and that would be with under 10% body fat. A 200 pound man deadlifting 500 pounds is a BEAST in almost everyone's book. |
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Strength has more to do with the Central Nervous system than it does muscle mass. Their are plenty of powerlifters who weight 160 to 175 pounds that put up big numbers and continue to gain strength while keeping their bodyweight the same Quoted:
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly If you're an ectomorph then you can disregard almost all the weight lifiting numbers given, IMO. I lifted weights 4 times a week for a year and did everything I could to build muscle and I was able to barley bench my weight, almost deadlift 1.5 times my bodyweight and maybe 1.25 times my weight for squats. I have no doubt it would take me over 3 years to acheive the numbers listed here, and that would be with under 10% body fat. A 200 pound man deadlifting 500 pounds is a BEAST in almost everyone's book. I was going to say, maybe those are numbers for everyone in the 82nd. If the average American can pass an APFT, we'd be in a helluva lot better place, as a country. Let's see what I have done to better myself: CPR certified Boxed in High school Decent Fisherman Love to ruck march What I'd like to do Get back in to cardio Become a proficient big game hunter HAM license EMT basic Pistol Course Carbine Course Long Range Rifle Course Wilderness Survival Course Pilot's License Mechanic's course - local community college??? Maybe a few armorers certs - glock, 870, etc Looks Like my lists are a little lopsided 
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly Bull crap. If you can do 3 of those you can consider yourself in good shape, unless your 5'7, then you should be able to knock out a few more. The 'average' person can't do any of them, and the lifting parameters are best suited to short little guys. There are a lot of quite a few people who could train for years and never make that whole list. Nice try. –––––––– After having a couple strange injuries, one of the things you learn is that you can only put so much faith in yourself as a prep. I have some skills and abilities, but they didn't mean much when I was unable to turn my head. Same thing when sweeping the floor would put me on my back for days. Invest in yourself, but realize that you are not invincible, and there will be a time when you are unable to use your skills. I have a friend who could do amazing things, but now can't hardly walk due to a spinal problem.Yourself as a prep is just like food as a prep or a bov, good until something happens and it is no longer useful. –––––––– If I was looking for a person to fill a spot, whatever it happened to be, common sense, problem solving skills, willingness and ability to work, good communication and people skills, and perhaps persistance would be much higher on my list than what they could bench or how far they can run. Just something to consider when you are trying to improve the value of yourself as a prep. Physical ability and the mindset behind it is good, but only one piece of the puzzle. |
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly Bull crap. If you can do 3 of those you can consider yourself in good shape, unless your 5'7, then you should be able to knock out a few more. The 'average' person can't do any of them, and the lifting parameters are best suited to short little guys. There are a lot of quite a few people who could train for years and never make that whole list. Nice try. –––––––– After having a couple strange injuries, one of the things you learn is that you can only put so much faith in yourself as a prep. I have some skills and abilities, but they didn't mean much when I was unable to turn my head. Same thing when sweeping the floor would put me on my back for days. Invest in yourself, but realize that you are not invincible, and there will be a time when you are unable to use your skills. I have a friend who could do amazing things, but now can't hardly walk due to a spinal problem.Yourself as a prep is just like food as a prep or a bov, good until something happens and it is no longer useful. –––––––– If I was looking for a person to fill a spot, whatever it happened to be, common sense, problem solving skills, willingness and ability to work, good communication and people skills, and perhaps persistance would be much higher on my list than what they could bench or how far they can run. Just something to consider when you are trying to improve the value of yourself as a prep. Physical ability and the mindset behind it is good, but only one piece of the puzzle. your right the "average person" cant do any of them. Because the average person cant commit to an hour or two hours a day of working out. the average person wont wake up an hour or two early and go for a 30 or 40 minute jog a couple times a week. The average person (if they even go to the gym) wont do heavy compound exercises because they are too hard and its easier to do bicep curls so they look good at the beach. The average person wont put on a ruck on a saturday morning and take their dog for a walk for an hour (leaving the rest of the weekend to recover physically and mentally from working out). The average person wont spend an hour once a week after work going to do any combatives (because they would rather go home and watch tv or surf the web). the average person wont bother doing any research on these topics to learn whats physiological and biologically the best way to attain these goals thats best for them. They also would rather stuff their face with mcdonalds and pizza and have no idea what nutrition is. Yes its hard work and you need a few years to attain these goals but the majority of "average" individuals can achieve these goals. The issue is people want a quick easy fix and are lazy. Everything I outlined can be done in 1 to 2 hours, 5 days a week of consistant training. Im not talking about life altering going to the gym and eating like a bodybuilding 24/7. |
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly Personally I think the above is meaningless. It is better than nothing but it does not equates to real world activities. Bench pressing is NOT stacking firewood, bucking hay, running a chain saw or grunting a 5 gal bucket of water up from the creek. Get something like a Total Gym that exercises all muscle groups, not one specific set. "Ruck a 35# pack 12 mi in 3 hrs” Have you ever done this? What are the parameters? Flat ground? Mountains - A person in good backpacking shape could do this on the first day, and then would be crap for next 4 days. Totally counter productive far a real world scenario in my book. |
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being fit and in shape is a relative term. every male should be able to at a minimum (from a physical standpoint) bench 1.5 x their bodyweight squat 2 x their body weight deadift 2.5 times their bodyweight one hanging pullup with 25 pounds attached at waist or neck run 5 miles in under 40 minutes ruck with a 35 pound pack 12 miles in under 3 hours do some form of legitimate combatives training weekly Personally I think the above is meaningless. It is better than nothing but it does not equates to real world activities. Bench pressing is NOT stacking firewood, bucking hay, running a chain saw or grunting a 5 gal bucket of water up from the creek. Get something like a Total Gym that exercises all muscle groups, not one specific set. "Ruck a 35# pack 12 mi in 3 hrs” Have you ever done this? What are the parameters? Flat ground? Mountains - A person in good backpacking shape could do this on the first day, and then would be crap for next 4 days. Totally counter productive far a real world scenario in my book. Yes I have rucked 50 pound pack in 2 hours and 21 minutes and yes I was spent after lol. I have to do this quarterly for work or if I want to go to any service schools and for fitness tests. Parameters differ. Sometimes flat ground, usually includes hills I disagree with the use of the total gym. For a total body workout you would spend far too much time on too many exercises and I dont see where you would build real core and lower back strength needed to do the activities you listed above. Squats, Deadlifts, bench presses, and pullups are four exercises that use virtually all muscles of the body. I think you would be hard pressed to find any cable equipment where you could pick 4 exercises and get the same overall workout |
| My issue with the list isn't that average people can't do it, but that it isn't a good representation of a minimum fitness figure. Partly because of what Ranchand mentioned, that it has nothing to do with work. Someone who could hit 65% of each item on the list would be in great shape to do whatever work they needed to, and their attitude and skills would be far more important than the difference in fitness. I would worry more about learning a new skill than moving my bench from 1.4 to 1.5x bodyweight. Problem solving is worth more than 100 lbs on your squat, and experience trumps most all of it. |
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My issue with the list isn't that average people can't do it, but that it isn't a good representation of a minimum fitness figure. Partly because of what Ranchand mentioned, that it has nothing to do with work. Someone who could hit 65% of each item on the list would be in great shape to do whatever work they needed to, and their attitude and skills would be far more important than the difference in fitness. I would worry more about learning a new skill than moving my bench from 1.4 to 1.5x bodyweight. Problem solving is worth more than 100 lbs on your squat, and experience trumps most all of it. I agree with you it is not a minimum representation of minimal fitness and I should has put it in terms of a fitness level most average man can achieve with hard work. You are definitely correct that problem solving is worth more than 100 pounds on your squat and experience trumps all. Where I disagree is where it is said it has nothing to do with work... here is an extreme example You have one man that does hard work consistantly but doesnt follow any other fitness program. lets say he stacks his own firewood and carries 45 pound buckets of water and uses a chain saw (all examples Ranchard used). The man that does my program has built up an immense amount of endurance and strength in his core and lower back and can therefore keep up with with stacking wood. They then move on to using a chain saw, through the use of the bench and pullups he has the upper body endurance to handle the chain saw. Now they move on to moving the water. From the previous stated endurance and immense strength in his hands from doing repetitions of hundreds of pounds, repeated loads of a mere 45 pounds per hand are no problem and he can keep up with ease. Now one of them gets cut with the chain saw and the only option is to go for help alone or carry the injured man. which one will be quicker in each scenario? Real world scenerio... My senior year of highschool I was 145 pounds soaking wet, never lifted and worked out or ran except to play soccer. I worked on a farm every summer from the beginning of high school and always kept up but was weak and it always broke me down. Then I went to college and spent my nights researching these topics and went into the military and began to test them out. 4 years later I worked at the same farm and ran circles (physically) around those that has worked there for years but had never worked out but had done all this physical work. My point is that a majority of those exercises are known for building "functional" strength and endurance. Meaning if I can lift 400 pounds off the ground, then it will cary over to lifting hay off the ground and so on. While knowledge and wisdom far outweigh physical presence (believe it or not as a squad leader I would pick guys that were smarter rather than in better shape) the physical aspect is still important and needs to be considered. My main point throughout all my ranting is that people sell themselves short and make excuses. the average guy with knowledge and hard work can physically attain more than they know. rucking 12 miles in under 3 hours will tire you out. but in a real world situation when you have to do 6 miles you will be glad you suffered through the 12. |
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82ABNTrpr, do you have any tips for attaining and sustaining the ability to ruck like you mention?
I'm currently trying to get in two 4.5-5 mile rucks with a 40lb ruck in about 1:15. I'm currently doing that with no pain and no general soreness lasting more than an hour after I finish. Is it best to push for longer rucks regularly, say 8 to 10 miles for one of the two weekly rucks, or would continuing with medium intensity rucks get the body prepared for a long ruck from time to time? I'm trying to attain most of the things you listed (I'm shooting for a 12 minute 2 mile run though) already, and you are right about it being mostly mental. The important thing is to not hurt yourself (injury, not soreness) in the process. |
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I think I agree a lot with 82nd here. There is no substitute for raw strength.
I also agree with the notion that practical strength is generally more useful than gym strength. However, when you're sucking bad, its going to be the hours in the gym and trail that will pull you through to safety. |
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I think the goals recently ,mentioned are attainable for some but this isn't a baseline of fitness "that every man should be able to do" . This would be considered an elite level of fitness by almost everyone. This level also gets harder to maintain as the body gets older. Even the military recognizes physical limitations change as a man ages, just look at their physical fitness test standards and how they scale for age.
If someone starts a program with these goals, their chances of getting their is minimal. It will overwhelm most individuals. The "average guy" should set reasonable goals that are reachable within six months with two or three hours a week of exercise. and reassess goals once he gets to that point. The military minimum standards are a good initial goal to reach for, followed by a few practical tasks such as being able to get out of a hole with a rope and scale a fence. But anything is better than nothing. I know a few guys that can't walk 5K, much less run it. The idea is to just set some realistic, attainable goals and make forward progress. For us more average guys life gets in the way of a two hour gym session five days a week. I've know several guys that train at the gym five day a week. All of them are young guys with no family and live in an apartment- no grass to cut, no soccer games to attend. More time efficient methods that will get people in really good shape can be utilized such as a crossfit type program in 30 minutes five days a week, with no travel time to the gym. Adequate levels of fitness for most tasks can be achieved using bodyweight exercises: push ups, pull ups, squats, etc. As we age retention of flexibility and agility become more important than strength. I bet at 55, someone that has been running and does some yoga every week will be in much better all around condition than someone who has been hitting the iron all their life. They may not look the part, but they will have fewer injuries and probably live longer.... |
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I'm working on fitness myself now. Took a North American Rescue medical class in May, which was bad ass (also got plenty of goodies during the class to take home which helped the material side of prepping). Finished the police academy in June, currently applying to and looking for jobs. Most agencies around here are going to be hiring in the next few months because of budgets so it was an advantageous time to finish school. Being that I'm single and turn 23 next month, my bills are pretty low so hopefully I will be able to pay my grandparents back within a few months for my truck loan (my only debt, I owe them about $4000) and start saving money and buying the stuff I need supplies-wise.
Roommate and I are going to test out our get home bags once the weather cools off a little more. We both re-packed them last week and I made a list of what was in mine, then started a Word document with everything I wanted or needed to put in there (just a general term, IE "water filter"), and I'm now shopping around online looking for the best thing I can afford for each item and where to get it at the best price so as soon as I have the money, I can go straight to the site and buy it instead of having to do all the research then. Between the two of us I'm way better at a logistics and supply kind of role, while he's better and wheeling and dealing with people. Some shooting classes and more medical classes are on the list. ––- As for strength, sometimes it's not as easy as it should be for people. Three years ago I got shot in the right elbow from about two feet away and my arm now looks like this: 
I was told I'd never be able to do push-ups, lift weights, return to the police academy, none of it. At best, I'd have 80% range of motion in any area of use (strength, flexibility, range of motion, feeling, etc) and even that was doubtful. Needless to say, this left me pretty FUBAR as far as being useful. It was two weeks before I could tie my shoes on my own, six weeks until I could cross my arms at my chest, barely, and only for a few seconds before my whole right arm went numb. I did 10 months of physical therapy, three times a week, and had two surgeries on my arm. It took me 17 months to do a single push-up and I collapsed as soon as I came back up off the floor... but I did it. After 21 months I finally made it back into the academy and 34 months after I originally started the class, I finally finished it. Until a week ago, the most I had been able to bench press since November 28, 2009 (the day I got got ) was 135 pounds with help from a spotter. Last Monday, I did 160 with no help.
I no longer think "I can't do this", I just say "I'm not able to do this YET." That mindset is the best thing that has ever happened to me. So much good came from that one second of bad on the part of someone else that I honestly feel like it was one of the best things that has ever happened to me. Changed my whole outlook on life, honestly. |